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Chickpea vs Flax - In-Depth Nutrition Comparison

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What are the main differences between Chickpea and Flax?

  • Chickpea is richer in Manganese, and Folate, yet Flax is richer in Vitamin B1, Magnesium, Copper, Fiber, Phosphorus, Selenium, Calcium, and Iron.
  • Chickpea's daily need coverage for Manganese is 818% higher.
  • Chickpea has 6 times more Folate than Flax. Chickpea has 557µg of Folate, while Flax has 87µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Seeds, flaxseed types in this comparison.

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Chickpea vs Flax infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Flax
Contains less Sodium -20%
Contains more Iron +32.9%
Contains more Calcium +347.4%
Contains more Potassium +13.2%
Contains more Magnesium +396.2%
Contains more Copper +86%
Contains more Zinc +57.2%
Contains more Phosphorus +154.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -20%
Contains more Iron +32.9%
Contains more Calcium +347.4%
Contains more Potassium +13.2%
Contains more Magnesium +396.2%
Contains more Copper +86%
Contains more Zinc +57.2%
Contains more Phosphorus +154.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Flax
Contains more Vitamin C +566.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +13.1%
Contains more Vitamin K +109.3%
Contains more Folate +540.2%
Contains more Vitamin B1 +244.7%
Contains more Vitamin B3 +99.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +566.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +13.1%
Contains more Vitamin K +109.3%
Contains more Folate +540.2%
Contains more Vitamin B1 +244.7%
Contains more Vitamin B3 +99.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
63
Flax
Mineral Summary Score
88
Chickpea
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
110%
Flax
Carbohydrates
63%
Chickpea
29%
Flax
Fats
28%
Chickpea
195%
Flax

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Flax
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 9.15g)
Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 3.06g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $2)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Chickpea Flax Opinion
Calories 378 534 Flax
Protein 20.47 18.29 Chickpea
Fats 6.04 42.16 Flax
Vitamin C 4 0.6 Chickpea
Carbs 62.95 28.88 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 5.73 Flax
Calcium 57 255 Flax
Potassium 718 813 Flax
Magnesium 79 392 Flax
Sugar 10.7 1.55 Flax
Fiber 12.2 27.3 Flax
Copper 0.656 1.22 Flax
Zinc 2.76 4.34 Flax
Starch
Phosphorus 252 642 Flax
Sodium 24 30 Chickpea
Vitamin A 67 0 Chickpea
Vitamin E 0.82 0.31 Chickpea
Vitamin D 0 0
Vitamin B1 0.477 1.644 Flax
Vitamin B2 0.212 0.161 Chickpea
Vitamin B3 1.541 3.08 Flax
Vitamin B5 1.588 0.985 Chickpea
Vitamin B6 0.535 0.473 Chickpea
Vitamin B12 0 0
Vitamin K 9 4.3 Chickpea
Folate 557 87 Chickpea
Trans Fat 0 Flax
Saturated Fat 0.603 3.663 Chickpea
Monounsaturated Fat 1.377 7.527 Flax
Polyunsaturated fat 2.731 28.73 Flax
Tryptophan 0.2 0.297 Flax
Threonine 0.766 0.766
Isoleucine 0.882 0.896 Flax
Leucine 1.465 1.235 Chickpea
Lysine 1.377 0.862 Chickpea
Methionine 0.27 0.37 Flax
Phenylalanine 1.103 0.957 Chickpea
Valine 0.865 1.072 Flax
Histidine 0.566 0.472 Chickpea
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.